2020 is the gift that just keeps on giving huh? I think we are all collectively feeling some fatigue and burnout from the ongoing challenges that this year has brought. None of this has been a choice and I often find myself feeling frustrated. But, what we do have a choice in is how we manage our day-to-day lives and how we care for our needs during this (I'm gonna say it) unprecedented time. Read on for some tips and resources. (Make sure you read to the bottom to get a link for a FREE offer)
Tips for staying grounded
Create a routine
Start your day out on a good path by creating and sticking to a morning routine. This could be as simple as setting your alarm 30 minutes before the family wakes up to have some alone time. During that time create some predictable patterns. Some ideas of things to include are:
Doing a meditation or movement practice (or both)
Taking a shower followed by mindfully applying lotion
Preparing a cup of coffee or tea and enjoying it in the quiet without the distraction of kids or media
Shoot me an email at email@example.com with other ideas you have for a solid morning routine!
Limit your media consumption
It seems so easy but in practice, it's hard! Here are some ways to set boundries for yourself and keep them.
Choose specific times that you will engage in news/social media. Outside of those times, stay away from it.
Set how long you want to engage and set a timer. You can also set limits on your smart phone which will help you to stay accountable to your intention.
Create a list of things to do when you find yourself mindlessly reaching for your phone/computer/TV remote. Some suggestions: take 5 long deep breathings, stand up and move your body, go get a glass of water.
Mindfulness is the simple practice of paying attention to what is--not thinking about the past or worrying about the future--just observing the present. The best part about it is that you can do it all day long. Here are some unexpected opportunities for mindfulness:
Waiting in line at the grocery store can be so annoying. Use it as a moment to reconnect: stand evenly on your feet, breathe deeply and notice your feet on the ground, the movement of your belly/chest as you breathe, without judgement, notice your thoughts as you wait
When your kids are calm or otherwise engaged in something other than bugging you. Personally my tendency is to go-go-g0...get something done! Instead, take the opportunity, even if it is just for a couple of minutes, to slow down. Look at your child (or dog, or cat, etc) and just notice all of the things you love about them. Notice that feeling of love become a physical sensation, perhaps warmth in your chest or a tingle along your spine.
Just before bed. As you lie down to sleep take a few slow deep breaths and as you do, notice the weight of your body relax into the mattress; feel your muscles relax.
Try Expectful for FREE
Expectful is a meditation app for fertility, pregnancy, and parenthood. It offers a large range of guided topics with the ability to choose the length. I found it so helpful during pregnancy and still use it now. Use this link for an extended FREE trial: https://expectful.app.link/motherlover Other great meditation/mindfulness apps are Insight Timer and Headspace.